What is the recommended cardiovascular endurance target for adults?

• A. 20 minutes, 3 days a week
• B. 60 minutes, daily
• C. 30 minutes, 5 days a week
• D. 15 minutes, 2 days a week

Answer: (C)

The main idea here is that adults should aim for a total amount of moderate-intensity cardio that supports cardiovascular health, typically about 150 minutes per week, ideally spread across most days. The option that fits this guideline is 30 minutes on five days, which equals 150 minutes per week and provides a practical, sustainable routine that improves endurance without overdoing it. This duration and frequency strike a balance between effectiveness and feasibility, and you can maintain it by using a simple rule of thumb like the talk test to keep the intensity in the moderate range.

The other choices either underdo the weekly volume or overshoot it. Twenty minutes three days amounts to only 60 minutes weekly, which is below the recommended minimum. Sixty minutes every day totals around 420 minutes weekly, which is more than the basic target and may not be necessary for most people to start. Fifteen minutes two days a week is far below the recommended dose and frequency for cardiovascular improvements.